The science-based lifting community likes to brag about, among other things, how little they train. They seek to get the most from the least, as if lifting is somehow punishment. Not me, I LOVE THIS SHIT.
Often, it takes discipline to talk myself out of training and to take a very necessary day off. I view this iron endeavour as a pleasure. Not something I have to do. It is something I get to do. I consider the opportunity to share this perspective with you to truly be a blessing. To hammer the steel, even the grueling workouts, in brutal conditions not intended for man or beast (or those of us trying to be both), is a joy.
If you train with me, as the workout winds down, you will often hear me command, “Finish strong.” And just as I won’t leave the basketball court on a missed bucket or the football field on a dropped pass, I won’t walk out of the gym on a weak sauce set. As my boy Eric always says, quoting the Awesome Lee Haney, “last set, best set.”
It is in this same defiant and demanding spirit, that I present yet another series of workouts, more free training programming from the GCode brand, as a sacred service suggesting you treat the Summer of ’26 the same. And FINISH STRONG. Four more weeks of fired up focus and insane intent, designed to be done wherever the weights might find you this August–from high school or college weight room to garage or basement gym… From family fitness center to hardcore dungeon and everywhere in between. Doing the labor, until Labor Day arrives and then doubling down yet again.
Where there’s a will, there is a way, and the one resource we have in great abundance is desire. We want it. A lot can happen in 30 days when a determined person truly locks in. Now let’s make the most of the next month of Summer Sessions. FINISH STRONG. -G
Summer Sessions 2026: The August Offensive
Week 1
Arms, Monday, August 10, 2026 #MondayGunDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
“Run The Rack” DB Curls: 6 sets of 6 reps Descending Dropset x 2
Pushdowns: 4 sets x 20-10 reps
Overhead DB Extensions: 2 sets x 15 reps
Wrist Curls: 2 sets x 25 reps
Shoulders, Tuesday, August 11, 2026 #DynamiteDelts
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
DB Side Raises: 3 sets x 20-10 reps
Band Pull-Aparts: 2 sets x 25 reps
Overhead Press: 4 sets x 15-8 reps
Shrugs: 3 sets x 15 reps
Back, Wednesday, August 12, 2026 #WideWednesday
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Front Pulldowns: 4 sets x 20-10 reps
Superset: DB Pullovers w/ Pull-ups, 3 sets each x 15-6 reps each
DB Rows: 3 sets x 12-8 reps
Quads, Thursday, August 13, 2026, #LegendaryLegDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Leg Extensions: 4 sets x 25-10 reps
Squats: 6 sets x 12-6 reps
Bulgarian Split Squats: 2 sets x 12 reps
Chest, Friday, August 14, 2026 #BigFriday
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Flat DB Flyes: 3 sets x 15 reps
Flat Barbell Bench Press: 5 sets x 10-4 reps
Incline DB Press: 2 sets x 15 reps
Pushups: 2 sets to failure
Hams/Calves/Abs, Saturday, August 15, 2026 #DetailsDay
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Leg Curls: 3 sets x 15-10 reps
Stiff-Legged Deadlifts: 3 sets x 15-10 reps
Standing Calf Raises: 4 sets x 25-12 reps
Hyperextensions: 3 sets x 10 reps
Hanging Leg Raises: 3 sets x 15 reps
Squats/Abs/Traps, Sunday, August 16, 2026 #SundayService
Cardio: 20 mins Walk/Run/Bike/Stairs/Elliptical
Squats: 6 sets x 15-4 reps
Floor Crunches: 4 sets x 25 reps
Traps: 4 sets x 25-15 reps
Check back for the Week 2 Update, coming soon.
